While low-carb diets are often associated with weight loss, it’s important to recognize that not all low-carb foods are conducive to this goal. Some “low-carb foods” are calorie-dense and can contribute to weight gain if consumed in excess. For instance, foods like avocados, olives, nuts, and seeds, while nutritious, are high in calories and can lead to weight gain when eaten in large quantities.
We checked in with various health experts to discover two seemingly harmless and nutritious low-carb foods that, if taken in excess, can lead to weight gain. According to them, salted nuts & seeds and full-fat dairy products are the ones to watch out for. Read on to learn more.
1. Salted nuts & seeds
Nuts and seeds have a range of health benefits, but Dr. Harsh Sheth says "their salted variants introduce unnecessary sodium to the diet, disturbing fluid balance and contributing to bloating. The dense calorie profile of nuts can be compounded by high sodium, potentially leading to overconsumption and challenges in maintaining a healthy weight."
To further add on to the health benefits associated with reducing your sodium intake, Dr. Sheth discloses that "lowering sodium intake helps maintain a healthy electrolyte balance, diminishing the likelihood of bloating and water retention. Individuals can better regulate their appetite and caloric intake by avoiding high-sodium snacks and supporting weight management objectives."
Sheri Berger, RDN, says, "Nuts and nut butters are a great source of healthy fats, protein, and fiber, but if you are eating them mindlessly, you can easily consume over 800 calories in what was meant to be a small snack."
The key lies in moderation – incorporating nuts into a balanced diet can offer valuable nutrients without impeding weight management goals.
2. Full-fat dairy products
Full-fat dairy products are considered low-carb because they contain minimal carbohydrates compared to their protein and fat content.
However, products such as whole milk, cheese, and butter contain saturated fats that can lead to increased levels of LDL cholesterol.
Lahey adds, "Very bad forms of fats, like saturated fats, are found in such products as whole milk, cheese, and butter. These fats increase LDL cholesterol, increase inflammation, and decrease insulin sensitivity—the three elements that increase diabetes risk," while packing on extra pounds.
The bottom line
In conclusion, while low-carb diets can be an effective tool for weight management, its essential to be mindful of the types and quantities of foods consumed. Even seemingly healthy options like nuts, seeds, and full-fat dairy products can contribute to weight gain if eaten in excess. Moderation and portion control are key to reaping their nutritional benefits without derailing your goals.
